TrainLikeMe

Single Leg MB Passover

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a single leg hold (with knee at 90 degrees)
Once you've reached a point of stability, pass the MedBall overhead in an arc like shape
Continue passing back and forth whilst you maintain balance

Where you should 'feel it':

Primary Muscles:

Calves

Gastrocnemius

Secondary Muscles

External Shoulder Rotations

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Dumbbell

External Shoulder Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in golf posture (slight hinge at hips)
Holding a light dumbbell, externally rotate your shoulder to maximal external rotation
Allow your upper arm to come off your torso slightly
Common mistakes: lifting excessive load, and just focusing on range of motion

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

External Shoulder Rotations muscle groups

Anti-Extension Hip Rotators

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Swiss Ball

Anti-Extension Hip Rotators

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the Swiss ball behind your left butt cheek
Rotate your hips and pelvis in order to clear your lead side
Apply pressure into the ball as you make a turn
Maintain a stable upper body in order to separate your upper and lower body
Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Anti-Extension Hip Rotators muscle groups

Swiss Ball Pelvic Tilts

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Swiss Ball

Swiss Ball Pelvic Tilts

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Take a seat on a Swiss ball with your feet flat on the floor
Flatten (round) your spine as much as possible to tuck your pelvis under. As you do this, try and 'feel' your core and glutes fire up and get activated (posterior pelvic tilt)
From this flattened position, arch your back maximally to set your pelvis backward (anterior pelvic tilt)
Repeat for set rep count

Where you should 'feel it':

Primary Muscles:

Lower Back,Abs

Erector Spinae,Rectus abdominis

Secondary Muscles

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Bodyweight

Box Jump (90 Degree)

Notes:

Key Points:

Stand feet spaced shoulder width facing 90 degrees from a box.
Jump up and turn to land evenly onto the box.
Slowly step down and repeat.

Common Mistakes:

Landing heels first.
Rushing repetitions.
Landing one foot before the other.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Calves, Hamstrings, Abs

Box Jump - Bodyweight - 90 Degree muscle groups

Dynoball Downswing Slam

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Bodyweight

Dynoball Downswing Slam

Notes:

Key Points:

In a controlled manner, get to the set position at the top of your swing
Slam the ball downward at a maximum effort
Feel like you're squatting downward

Common Mistakes:

Too fast a backswing and not setting yourself at the top
A slam in the forward direction, instead of downward
Too much focus on shifting weight into your lead side, instead of downward pressure

Exercise Notes:

Key Points:

In a controlled manner, get to the set position at the top of your swing
Slam the ball downward at a maximum effort
Feel like you're squatting downward

Common Mistakes:

Too fast a backswing and not setting yourself at the top
A slam in the forward direction, instead of downward
Too much focus on shifting weight into your lead side, instead of downward pressure

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Quads

Deficit Cutrsy Lunge To Hold

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Kettlebell

Deficit Cutrsy Lunge To Hold

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up with one foot in an elevated position, start with the kettlebell resting on one shoulder and hold your opposite leg at 90 degrees
Maintaining a stable upper body, perform a curtsy lunge (a reverse lunge behind the front leg)
Once you're at the end range of motion (knee still off the ground), drive the leg back upward until you reach a 90 degree hold once again

Where you should 'feel it':

Primary Muscles:

Glutes,Calves

Gluteus Maximus,Gastrocnemius

Secondary Muscles

Quads

Deficit Cutrsy Lunge To Hold muscle groups

Single Arm Rotational Squat to Press

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Dumbbell

Single Arm Rotational Squat to Press

Notes:

Key Points:

Set feet just outside shoulder width apart
Control down phase of squat
Explode up through legs, use the momentum generated from the lower body to execute the rotational press

Common Mistakes:

Poor knee alignment
Breaking the movement down to two different phases (not using momentum through legs)
Lack of control on down phase

Exercise Notes:

Key Points:

Set feet just outside shoulder width apart
Control down phase of squat
Explode up through legs, use the momentum generated from the lower body to execute the rotational press

Common Mistakes:

Poor knee alignment
Breaking the movement down to two different phases (not using momentum through legs)
Lack of control on down phase

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Glutes

Single Arm Rotational Squat to Press muscle groups

Swiss Ball 1, 1, 2 Chest Press

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Swiss Ball

Swiss Ball 1, 1, 2 Chest Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

In a controlled manner, set your shoulder blades, upper back and neck to rest on the Swiss ball
Press upward and set the dumbbells at the top
Perform a press of one arm, then the other arm, then perform a press together
Each rep, ensure you're driving upward with your hips (activating your glutes and core)

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps,Shoulders

Swiss Ball 1; 1; 2 Chest Press muscle groups

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Bodyweight

Tricep Push Up

Notes:

Key Points:

Place hands at shoulder width in line with the shoulders.
Push through your hands extending your elbows. Keep elbows tucked in.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Abs

Tricep Push Up - Bodyweight muscle groups

Swissball Back Extension T and Y

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Swiss Ball

Swissball Back Extension T and Y

Notes:

Key Points:

Anchor your feet at the bottom of the wall, set hips in the middle of the ball.
Set your back to full extension.
Maintain this position and perform T's (squeezing your shoulder blades back and together) and Y's (extending your arms straight out in front).

Common Mistakes:

Position of hips not centred in the ball.
Too much arch in lower back.
Performing T's and Y's too quickly.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back

Erector Spinae

Secondary Muscles

Glutes, Hamstrings

Swissball Back Extension T and Y - Swiss Ball muscle groups

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Bodyweight

Wall Angels

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by setting 4 points of contact to the wall: heels, bum, upper back, head
Set your arms in a 90 degree position with as much of your arms in contact with the wall
Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
Control back downward to the 90 degree position, squeezing your shoulder blades together
Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs

Swap Exercises

Full Body Push 2 (Block B)

Upper & Lower Pushing Movements

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